Saturday, June 20, 2009

In the Gym today..

Gotten few personal email asking what's my typical routines in the gym.

I've actually posted some of gym routines in my previous post - catch it here:

If you've been following my journey here, you'll know that I'm not much of a gym fan. Infact, I don't even have a gym membership whatsoever. The gym that I went on the weekend is a public gym that I pay for MYR2 per entry. It's at Kampung Pandan Sports Complex... simple stuff, nothing fancy. I tend to go to the gym on Saturdays is because on every (almost) saturday I would visit my sis-in-law (my ritual weekend family/relatives visits) where I would bring my little family (the wife & 3 kids) to visit them. While I'm there, in the evening, I needed to do my exercises, and found the sports complex seems to be the most convenience venue.

Anyway. Go and checkout the links above, and you'll get to see what have I been up to in the gym.

Oh.. today, this was my routine:
1. warm-up / stretching routines
2. incline push-up
3. chin-up
4. barbell deadlift 40kg
5. brench press 30kg
6. barbell front-squad 20kg
7. bunch of bodyweight routines like dumbell lunges, dumbell swings..
... and some more routine that I don't even know the official names of it - maybe I'll start posting my own personal youtube videos to share with you..

The trick is.. focus on multi-joint, multi-muscles routines. Forget the dumbell curl, or tricep curl, or even crunches. To melt the fat away, you need to increase your intensity level, focus on your routines to complete within 1hr max... i'm done within 45mins only (for strength)... half-dead already by then.
After the strength training - then go on and do interval cardio training - this is the key. Interval training will keep your mitochondrial level at it's maximum rate that will boost your metabolism at its peak for up to 24hours!

See my post on interval training:
No time, too busy to exercise (read about mitochondria here)

well, you probably say - Sher, that's too much for me.. I'm just starting, a beginner. Well, trust me, I've been there. I've a sedentary lifestyle back then, and when I decided to get on this journey.. I've never look back. See how I started and figured this exercise thing here - My Exercise - Part 1.

So what have you been up to? drop me a comment.

Sher Khan.

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